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Muscle Training for Women that won't bulk you up

Updated on December 24, 2014

Toning the arms

A lot of women may use their arms daily, and even for running for fast walking however wonder why the triceps are still sagging. In fact, the muscle are not really utilized much from doing daily activities, therefore will not come under stress and build up on repair. Basically you need to introduce a different type of movement in the arms other than the daily routines. Movement like pushing and pulling heavy objects. This is work the muscles and enable you to obtain a nice slender arm muscle line and tone.

Points to be aware of

1. If you feel too much pain and discomfort during exercise, it is better to stop and think about your form.

2. Make sure you stretch as well as possible before and after exercising to prevent fatigue or injury.

3. Make sure you hydrate your self frequently during exercise between sets.

4. Make you only left as much as you can manage to avoid injury to yourself or even others around you.

Exercises without dumbells

If you are new to this, it is better of to start with out any weights. The video above shows you how you can exercise without dumbbells.

you need to be aiming to use at least light weights. If you don't have any dumbbells then bottles of water are a great substitute. the heavier the weight, then more the muscle burns fat, even when you are not exercising.

Training the triceps

The above video shows biceps training. However the most important area for women are the triceps which is the back of the arm. This is the part of the arm that tends to sag or dangle once you get older. The triceps are hardly used in everyday life so they need to be stimulated in some way.The muscle development here will burn the surrounding fat and keep reduce the hanging. Men naturally have more muscle in the arms which is why your never seen men with the dangling triceps, even if they are over weight.

The below video shows you how.

Know your body type

In order for your diet / training to be successful, you need to understand your bodies needs. For example you may get somebody who has a normal metabolism but trying to lose weight by reducing the amount of fat intake, when they really should be reducing the amount of carbohydrates. Or in the case of many women, trying to tone up however their diets are so strict they don't eat enough to fuel their muscles which is what actually gives you the toned shape in the first place.

Keeping the bust high

Why do women's breast sag with age? A lot of the reason is because the muscle keeping it up behind gets weaker. most women don't know this and don't do enough chest strengthening exercises. They fear that they will lose their breast.

The bench press is very important for women too, or push ups if you are not comfortable with it. Try to set it weight so you can just about manage to squeeze 10 reps. It should burn the following day if it is the first time. If it doesn't burn then the weight were not heavy enough. Same with push ups. You will need to do around 20 reps per set to get a decent burn. This is the best way to prevent sagging breasts for women. It shouldn't reduce the size of your bus at all. In any case, a smaller high bust looks much better than a larger sagging bust.

you get also use a bench and do dumbbell presses which works the left and right side more independently.

Training The Back

The back area is a concern many females have but never know what to do or how to train it. The back area is very important. Not only for a slender shape but also for posture. Weak back muscle not only make your back look flabby but can give you more of a curved shaped.

There are many exercises that men do that women avoid. Or when women do them, the weights are too light to benefit. See below for dumbbell rowing and dead lifts. I hardly ever see women do dead lifts in the gym, but yet I see a lot of flabby backs.

Also take note that dead lifts also work the hamstrings at the back of your legs to some extent. Therefore you are training two muscle groups at the same time. This is similar to compound muscle training.

Training the Inner Thighs

Many women are able to keep their upper body and face slender however have difficult in shedding fat around the legs. The thing about the inner thighs is that they are not used every day. Simply walking or even jogging does not directly pinpoint that particular muscle group.

The most important is the wide squat. This has to be wide in order to focus the inner thighs. The thighs are a large muscle group and your body needs to burn calories to maintain them, therefore reducing the fat around the legs. Once you build up the muscles it becomes more and more difficult to gain fat around the legs even if you don't diet and eat junk.

The Side lunge is also an important one for burning the inner thighs. It targets the same muscle group but simply a different movement.

It is very important to do different variation of muscle exercises. If not, then your muscles can become resistant to the stress and will no longer need repair and building when you are resting.


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    • profile image


      3 years ago

      I think women with muscles are sexy. Not too much of course however nice definition is nice.

    • profile image


      3 years ago

      Most muscle training wont really bulk up a women unless she is training to be a body builder

    • Hezekiah profile imageAUTHOR


      3 years ago from Japan

      I try my best to encourage women in the gym to put more effort into muscle training.

    • profile image


      3 years ago

      I fully agree with this. Women look much more sexier and healthy with a decent amount of muslce. The less muscle you have, basically the less curvier and flabbier if the diet isn't good.

    • Hezekiah profile imageAUTHOR


      3 years ago from Japan

      you are very much welcome

    • profile image


      3 years ago

      Love the article, thanks.

    • Hezekiah profile imageAUTHOR


      3 years ago from Japan

      Thank you for the reply. Yes, muscle training is the key to shaping up.

    • MsDora profile image

      Dora Weithers 

      3 years ago from The Caribbean

      This is one of the best, if not the best, exercise articles targeting women. Thank you for addressing those sags which we're all concerned about. Also interesting is the information on body types to which we do not often pay attention. Voted Up!


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